Also, traditional weightlifting shouldn't cause you to lose any flexibility if done right. Having good lat strength helps with your clinch. Bicep exercises help prevent the tendons in bicep and shoulder from being weak and subsequently injured. Hamstring curls build strength which helps you in your sprawl and sweeps, etc. There are many benefits one can gain towards their fight game from lifting weights, and flexibility shouldn't be an issue if you stretch properly and don't load on more weight then you can handle.

I would say using those 6 days, to lift weights 4-5 times those 6 days and vary your workouts, incorporating all body groups. Do you think high level mma fighters, ju jitsu compeitors and wrestlers only do squats and dead lifts? Mix it up, bro, there are ALOT of things out there to help your game, build a solid core and tree trunk legs more than just those two exercises.

"This is why we are here. Because the Martial Arts for too long have been cloaked in an unnecessary level of secrecy bordering on mysticism, and its in these shadows that the cockroaches love to hide. -Phrost"

Yeah but its just keeping it simple. I am seriously going to be screwed after work. Hence I want just a few major exercises that will do the most for the shortest amount of time, with out creating an imbalance in my body.

My understanding is squats, deadlifts and the overhead press are going to cover that. Correct me if I'm wrong.

I used to work out at the gym quite a lot, didn't work on my legs as much as I should. The Gym is'nt my primary focus, the BJJ is. My arms and chest are already pretty good.

I wont be working out before training either, I am just not that dedicated yet, plus I wont have access to a gym anyway. not to say I wont in the future but right now, I want to keep it very simple.

In my opinion, if you have 6 days to weight lift, doing only squats and dead lifts is a surefire way to burn yourself out and exhaust your central nervous system, depending on how many of those days you wish to do this routine. Working on the finer things in between, while allowing yourself some rest from the heavier load squats and deads place upon your core and CNs, will benefit you as well and workouts can be done in a similar amount of time.

That gives you three days squatting and two days of deadlift. Then try my little power clean circuit I posted, one day before training, just to try.

Just a suggestion, do whatever you like

Last edited by BudoMonkey; 7/16/2011 2:36pm at .
Reason: iPad typing

"This is why we are here. Because the Martial Arts for too long have been cloaked in an unnecessary level of secrecy bordering on mysticism, and its in these shadows that the cockroaches love to hide. -Phrost"

Yeah, balance has a **** ton to do with all of the support muscles in your ankle, knee, and hipflexors as well as abdominal strength in addition to having a well tuned inner ear.
Getting a balance board and using it will help your balance, as will doing something like turning a 2x4 on its edge and standing and walking on it.

Balance is as much a skill as it is an attribute and it can be trained like any other skill.

It's an exaggeration that you can't train balance/proprioception. But here's the bad news: balance is highly skill specific and there's very little carryover from static exercises (like wobble boards) to dynamic exercises. To put it another way, standing on one leg won't help your uchi mata much. You're better off training the actual activity or the part of the activity that requires the balance.